The Anxious Athlete: Summer Off-Season

Purpose: Convert strength into speed, precision, and game-day readiness.

Summer is where you bridge the gap between gym strength and field explosiveness. Expect contrast training, short sprints, and low-volume power work. Conditioning is refined for repeated efforts under fatigue—mirroring the demands of a flanker in open play. You’ll finish this block faster, sharper, and mentally balanced. Rest and intensity coexist here; every session has a purpose. You’re tuning up the engine without overheating it before the competitive push in fall.

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Week 1

Week 2

Week 3

Week 4

Pogo Hop

Bulgarian Split Squat (Dumbbell)

Parasympathetic Breathing

Take around 2 minutes between 20m sprints and agility work.

20 Meter Sprint

4 Cone Drills

Post Game Mobility Flow

Cardio (Zone 2)

Upper body power, lower overall volume, take your time.

Pull-Up (Bodyweight)

"Sports specific" conditioning. 30s rest between 20m sprints, 1 min between 100m.

4x10m Shuttle Run

100m Sprint

Touch Rugby

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